Hello and welcome.
I'm Jen and I'm so grateful to be here with you today.
I'm going to be guiding us through a five minute mindfulness meditation.
We practice mindfulness by bringing our full attention and focus to the present moment,
To the here and now.
So we're going to do this by meditating and focusing on the breath.
Begin by finding a comfortable seat and taking a moment to settle in here.
Your hands can come to rest on your thighs,
Palms down.
And just take a few slower,
Deeper breaths in through the nose and out through the mouth.
Just allowing the body and mind to join in the present moment.
Allowing the eyes to close or taking a soft gaze if you prefer.
Taking a few more slower,
Deeper breaths,
Breathing in through the nose,
Filling up the belly,
The rib cage,
The chest,
And then a slow exhale out the mouth.
Grounding into the here and now.
Allowing the breath to guide you.
Now allow the breath to return to its natural rhythm.
I invite you to notice what's present for you today.
Without judgment.
It could be the presence of emotions.
Or perhaps you notice the presence of thoughts.
You might notice the physical body.
Maybe any areas of tension or discomfort in the body.
Allowing them to soften with each exhale.
And not judging what's present,
But just observing what's there.
What you notice.
What it feels like to be you today.
And begin to shift your awareness to the breath and the body.
Observing where you feel its presence in the body.
Noticing its gentle movement.
You might notice the subtle rise with each inhale.
The subtle fall with each exhale.
Not letting a single breath go by without your noticing.
Staying with this awareness of the breath,
And if the mind wanders,
That's okay.
Just gently bring it back to focusing on the breath.
Noticing every single inhale and every single exhale.
Allowing thoughts to come and go as you rest your focus on the breath.
Continuing to breathe at your own pace.
And letting go of the focus of the breath.
Begin to shift your focus back to the room around you.
Observing any sounds,
Smells,
Or temperature.
And before you open your eyes,
I invite you to bring your hand to your heart.
Bringing gratitude to yourself for making time to really tune in today,
To notice.
And take just a moment to rest in this energy you created.
Noticing how you feel without judgment.
And when you're ready,
Can gently open the eyes,
Keeping your gaze soft at first.
Welcome back,
Friends.
You just completed a five-minute mindfulness meditation.
